Ukutya kweentsuku eziyi-14

Iiveki ezimbini zibaluleke ngaphezu kwexesha elifanelekileyo lokulahlekelwa isisindo. Ukuba uthatha isigqibo sokuba uthathe le nyathelo nangona izilingo zokulamba indlala iintsuku ezimbini kwaye ufumane "umphumo" ofanayo - siyakuhalalisela. Ubuncinane, akukho zondlo zeeveki ezinjalo ezingabangela umonakalo omkhulu kwimpilo kunokuzila ukudla ngokutshintshana kunye nobukrakra. Nangona kunjalo, ukutya kweentsuku ezili-14 nazo zinemizimba yazo, ekufuneka ibonwe, ukuze ungalimazi umzimba wakho.

Imithetho yeesidlo ezimbini zeveki

Okokuqala, naluphi na ukutya ukutya kweentsuku ezili-14 kufuneka kudibaniswe nokuqina, u-aerobics, ukuzivocavoca kwimeko yokuzivocavoca, ngokuqhelekileyo, indlela esebenzayo yobomi. Ngokufanelekileyo, imenyu yakho kufuneka ikunike amandla okwaneleyo kwimisebenzi yezemidlalo. Ukulahlekelwa kwesisindo ngaphandle kwezemidlalo kunokunikela umphumo ongezantsi kwizikali, kodwa ubuhle abuyi kudibanisa kuwe.

Izidlo zokulahlekelwa kwesisindo iintsuku ezili-14 zibonisa ukuba zindleko zenkcubeko ezi-5 -6 zodwa, ii-2 ilitha zamanzi etafile ngosuku, nokuphela kokutya ezintathu iiyure ngaphambi kokulala. Ekubeni naluphi na ukutya okukhethayo, kuya kuvela ezinye izinto, sincoma ukuba udibanise ukulahleka kwesisindo ngokuthatha i-multivitamin complexes.

Iprotheni yokutya

Iproteyini yokulahlekelwa kwesisindo iya kubonakala isondlo esinzima kwiintsuku ezili-14 kuba abo basebenziselwa kakhulu i-carbohydrate isondlo - okusanhlamvu, i-pasta, okusanhlamvu, iifatata, njl.

Oku kutya kukukhethwa kwaye kunconywa kubadlali ababalaseleyo obunzima bokulahlekelwa kwesisindo kunye nokutya okupheleleyo kweprotheni.

Imenyu:

Usuku 1:

• kwasekuseni - ikhofi;
• ngesidlo sasemini-esilisiweyo esinomlilo kunye nesaladi yeklabishi;
• Isifuba esilisiwe samabele (100 g) kunye nelayisi ebilisiwe (100 g);
• I-midnight morning snack - i-fat-cottage cheese ephantsi (200 g);
• isidlo esilisiwe okanye esinyanyisiweyo senyama yenkomo enamafutha (200 g);
• ngaphambi kokulala e-2 iiyure - itiye okanye iglasi yejisi yetamatato.

Usuku 2:

• kwasekuseni - itiye;
• isidlo sasemini - iziqhamo ezimbini ezahlukeneyo;
• isidlo samanzi (150 g) kunye nelayisi ephekiweyo (100 g);
• I-midget-morning snack - isaladi yemifuno ephuma kwiklabishi, izaqathe, intsimbi yeentsimbi kunye ne-anyanisi eluhlaza;
• isifuba esilisiwe (200 g);
• ngaphambi kokulala - iglasi le-kefir.

Unokukhetha ukutya kwezinye iintsuku ngokufanisa. Into ephambili kukugxila kwimveliso yamaprotheni.

Isidlo saseBrazil

Ukutshintshwa kwalolu hlobo lokutya Kwiintsuku eziyi-14 yidlo yokudla yaseBrazil. Ekubeni amaBrazil adala amanani abo adibeneyo kwi-samba eqhubekayo, i-squirrels yamkelekile kakhulu.

Kule meko, ukutya okuthathu kuthathwa ngosuku:

• isidlo sasekuseni - ikhofi, i-apula, iqanda elinyanisiweyo;
• isidlo sasemini - 150 g yeentlanzi ezibilisiweyo, ikhofi , i-apula;
• isidlo - amaqanda ama-2 kunye nesipinashi.

Phantse yonke imihla, ukutya kusekelwe kumaqanda, kwaye uya kukwazi ukuzithintela ngokugqithiseleyo kwiprotheni ngoncedo lwekhofi.